Date: 2026-03-23
AO: Tar Pit
Q: Big Mac ,
PAX: Big Mac, Oompa, T-bone, Tortuga, Da Vinci, Panhandle, Jolly, Chuck, SAGA FNGs: None
COUNT: 9
WOR: Follow the Leader style Warm-o-rama (Da Vinci’s Theme Song)
Body scan follow the Q: SSH, neck rolls, arm circles, tappy taps, goofballs, jerky stretching.
The Thang — Paired Rounds with Music
Each round has two exercises done during one song. Do the first until exhaustion, if you can’t keep up the second and need to switch back, run the wheel. After every two rounds, I’ll ask if you’ve cracked the code of the Da Vinci Connection? “What connects those two songs?” These are Da Vinci inspired connections, so you’re unlikely to get any without having them revealed.
Round 1 — “A Change Is Gonna Come” (Sam Cooke) Derkins & American Hammers with coupon (Written at 32, he died at 33.) Round 2 — “Changes” (David Bowie) Dips & Scissors
Connection: Both artists died unexpectedly — Cooke at 33, Bowie announced his death through his final album released 2 days before he died of liver cancer. Round 3 — “Hallelujah” (Jeff Buckley version) Curls & LBCs
Round 4 — “Suzanne” (Leonard Cohen) Overhead Press & Flutters And Jesus was a sailor when he walked upon the water
And he spent a long time watching from his lonely wooden tower And when he knew for certain only drowning men could see him He said all men will be sailors then until the sea shall free them But he himself was broken long before the sky would open
Forsaken almost human, he sank beneath your wisdom like a stone
Connection: Cohen wrote Hallelujah which was Buckley’s most famous song. Also Jeff Buckley drowned in a river which Cohen’s song “Suzanne” imagines: water as both beauty and danger. Round 5 — “Hurt” (Johnny Cash version) Rows & Russian Twists Round 6 — “Everybody Hurts” (R.E.M.) Thrusters & Bicycles
Ran out of time. Basically, both are about hurt, but move in very different directions. Sort of a resignation vs a call to hold on. Speed Round – Desert Father Quotes
Do an exercise, run the wheel, read a quote
20 burpees + sprint the wheel
Abba Poemen said that blessed Abba Anthony used to say, “The Greatest thing a man can do is to throw his faults before the Lord and to expect temptation to his last breath.” 20 hand-release merkens + Sprint the wheel
Abba Poemen teaches: (111)
“As long as the pot is on the fire, no fly nor any other animal can get near it, but as soon as it is cold, these creatures get inside. So it is for the monk; as long as he lives in spiritual activities, the enemy cannot find a means of overthrowing him.” 20 thrusters + Spring the wheel
80 Abba Bessarion also said, “Do not give your heart that which does not satisfy your heart.” 20 BB and 20 coupon swings + Sprint the wheel
81 He also said, “If you take little account of yourself, you will have peace, wherever you live.” 20 OHP * 20 WWIII situps & Sprint the wheel
85 “It is said of Abba Pior that every day he started all over again.” — Poemen 85
Moleskin
“For what will it profit a man if he gains the whole world and forfeits his soul?” (Matthew 16:26) COT
Tags: Tar Pit, Big Mac, Oompa, T-bone, Tortuga, Da Vinci, Panhandle, Jolly, Chuck, SAGA
F3 Wheaton 